Rope Climb Development
15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency)
-Strict L Rope Climb
-Strict Legless Rope Climb from Seated
-Strict Legless Rope Climb from Standing
-Legless Rope Climb
-Rope Climb w/Legs
-Long, Medium, or Short Rope Pull (3-5/side per set)
-Lying-to-Standing Rope Climb
Athlete should select a variation which is challenging enough that it is strength work rather than conditioning, but allows them to accumulate a good amount of volume (8 climbs or more.)
10 Power Cleans, 115#/75#
15 Side to Side Med Ball Slams, 20#/14#
200 meter Run
– Goal is for athlete to complete unbroken sets on both movements. Scale load/repetitions/movement accordingly.
– Power Cleans: Scale load or repetitions for unbroken sets with a smooth touch-and-go at the floor. Scale movement to hang power clean + jerk with either barbell or dumbbells.
Reps 1-6: 60%x1x2, 65%x1x2, 70%x1x2, 75%x1x2
Reps 7-12: Work at athlete’s discretion between 75-82.5%
Percentage is of full clean. Athletes who do not have an established 1RM should start with a weight they could comfortably triple, and work from there at the coach’s disrcretion.